|
|
|
|
With "R.I.C.E." of course. . .
The most common fitness injuries are "soft-tissue" injuries; sprains, strains, "pulls," and bruises. While the best means of dealing with sports injuries is prevention, accidents do occur, and knowing what to do first if you should become injured can help prevent further damage as well as help speed your recovery. For most soft-tissue injuries, the first-aid treatment is R.I.C.E.; Rest, Ice, Compression, and Elevation.
Rest
Rest means restricting movement. As soon as you experience pain, stop your activity. Forget the old saw "No pain, no gain." Pain is your body's way of telling you that something's wrong, so don't neglect the message. By resting an injury for the first few days, you'll help stop excess bleeding (internally and externally) and will promote healing of damaged tissues without complications. Sometimes splints, tapes, or bandages are necessary to prevent unnecessary movement.
Ice
Applying cold compresses to soft-tissue injuries reduces bleeding and swelling (caused by "pooling" of blood) by narrowing blood vessels. The preferred schedule for applying "ice" to such injuries is 10 minutes on and 5-10 minutes off. Always wrap ice or compresses in an absorbent towel or cloth; applying ice directly (or wrapped in plastic) can cause frostbite and additional injury. Use cold compresses for the first 24-36 hours following an injury to reduce pain and swelling.
Compression
Compression, or pressure, helps to reduce swelling and blood flow to the injured area. Apply pressure by wrapping the injury with an elastic bandage. Compression should always be done together with "icing." (You can even soak your pressure bandage in cold water before application to aid cooling.) While pressure bandages must be tight enough to restrict blood flow, they should not cut off blood flow altogether. If your toes or fingers begin to feel numb or lose their color, loosen the bandage!
Elevation
Elevation reduces internal bleeding and "pooling" of blood in the injured area, and helps blood return to the heart more easily. To be most effective, the injured area should be elevated above heart level. Keep the injured area elevated whenever possible, not just during "icing. " Elevation also helps eliminate pain by reducing the "throbbing" sensation caused by blood coursing to the injury site.
When to Call Your Doctor
While many minor fitness injuries can be treated safely at home, never hesitate to call your doctor if a more serious injury is suspected. If you are unable to move the affected area, and/or immediate, severe swelling occurs, you may have broken a bone which will require prompt, professional treatment. If in doubt, seek professional medical help. Even though an "ounce of prevention is worth a pound of cure," accidents and injuries do occur. Knowing what to do first until professional help arrives can make the difference between a fitness injury and a fitness disaster.
©1989 PARLAY INTERNATIONAL